Warmup

Silverback Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

STIMULUS

• Second iteration of this series, aiming to improve from last week.

• When we say improve, this translates to improved mechanics. If we improve on the loading as well, that’s awesome, but, it comes second to the quality of the movement.

Click Here For Demo Video

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

STIMULUS

• This is Week 2 of 2 for this short Tempo Front Squat progression

• We’ll increase by 3% across each set

• The goal is to stick to the tempo on each set, which is:

   * 5 Seconds Down

   * 2 Seconds Pause

   * Aggressively Stand

• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace

• These reps come from the rack, with a new set starting every minute for 9 minutes

Tempo Deadlift OTM

7 Sets of 1

Tempo:

5 Seconds Up

5 Seconds Down

Sets 1-4: 45-50-55-60%

Sets 5-7: Build to a Moderately Heavy Single

“Steam Roller”GYM CLASS

For Time:

25/18 Cal 25 Sit-ups, 2 Deadlifts

25/18 Cal 25 Sit-ups, 4 Deadlifts

25/18 Cal, 25 Sit-ups, 6 Deadlifts

25/18 Cal 25 Sit-ups, 8 Deadlifts

25/18 Cal 25 Sit-ups, 10 Deadlifts

Barbell: (275/185)

QUALIFIER

For Time:

1k Bike Erg 1 Rope Climb, 2 Deadlifts

1k Bike Erg, 2 Rope Climbs, 4 Deadlifts

1k Bike Erg, 3 Rope Climbs, 6 Deadlifts

1k Bike Erg, 4 Rope Climbs, 8 Deadlifts

1k Bike Erg, 5 Rope Climbs, 10 Deadlifts

Rope: 15′

Barbell: 335/235

Subs •

If unable to Bike Erg, Complete one of the following:

   * 25/20 Calorie Assault or Echo Bike

   * 30/21 Calorie Row

   * 400 Meter Run

   * 500 Meter Row

Rope Climbs

• Reduce Volume (1-2 After Each Round)

• 10 Strict Pull-ups

• 15 Chest to Bar Pull-ups